Saturday Apr 29 |
 | Pack 1:29:30 [4]10.0 mi (8:57 / mi) | |
| |
| Ran with 20 lb pack on the Columbia (took daughter to choir contest at MU) extension of the Katy Trail (old railroad grade). Started at Columbia trailhead and went out 5 miles then back. Trail has subtle down grade the first mile then mostly flat the rest of the way. Went 44:28 out, 45:02 back (down grade is up grade on return). |
Friday Apr 28 |
| Weight Lifting 25:00 [2] | |
| |
| Routine Weight Exercise
3X10 reps of 80 lb on bowflex for 5 upper body/ab exercises
3X10 reps of 160 lb on bowflex for 2 shoulder/back exercises
2 sets of 20 ab crunchers |
Thursday Apr 27 |
| Note | |
| (rest day) |
| My quads requested this. Mowed the lawn anyway. |
Wednesday Apr 26 |
| Road 36:58 [3]5.0 mi (7:24 / mi) | |
| |
| KC work day - Ran near the Plaza on the Mill Creek Park loop trail (5.5 laps = 5 miles). Loop is steep in the NE corner with a gradual slope to the south. Ran counter-clockwise. Slower than 2 weeks ago but had 2 rest days before hand then. Temps were perfect but air quality still not the best (used to pure Ozarks air). This type of workout is about the extent of my threshold training. |
Tuesday Apr 25 |
| Weight Lifting 20:00 [2] | |
| |
| Routine Weight Exercise
3X8 reps of 90 lb on bowflex for 5 upper body/ab exercises
3X8 reps of 180 lb on bowflex for 2 shoulder/back exercises
2 sets of 20 ab crunchers |
Monday Apr 24 |
| Mountain Biking (Road w/pack) 47:00 [3]10.0 mi (4:41 / mi) | |
| |
| Rode my mountain bike with a 20 lb pack on old route 66 from Waynesville Middle School (my son had a track meet there) to Buckhorn and back. Outbound was mostly a climb (3.5 miles) of varying steepness (nothing too bad). Return trip was a joy. |
Sunday Apr 23 |
| |
| Event: SLOC - Babler State Park
|
| Orienteering race 1:49:29 [4]*** 5.7 mi (19:12 / mi) | |
| spiked:7/12c |
| Babler State Park - Red Course 7.4 km
It was like navigating in a green fog. The spring vegetation forced me to slow down as I lost contact with the map at speed. Still enjoyed it. Course was a lot of fun. |
| |
| C • Post Race 3 |
| Orienteering warm up/down (Control Pick-up) 1:20:00 [2]*** 1.5 mi (53:19 / mi) | |
| |
| Picked up 6 controls from the red and orange courses. |